Very Sore in the biceps....

5.30am A little Shadowboxing before work


7.00pm Treadmill 7 minute warmup

Weights
Rev. Flye 2 4 6
Tricep Kickbacks 4 6 8
One Arm Rows 12 14 16 18
Overhead Tricep Extension 5 10 15 20 (*Plates)
Lat Pull Down 25 30 25 40
Skull Crushers 8 10 12
Shrugs 24 28 40 48
Seated Rows 25 30 35 40 (Rubbish Machine)
Tricep Pulldown 25 30 35
Tricep Cable Over 15 30
Tricep Dips 10 x 4
Chinups 10 x 3
Hammer Grip Chinups 10
Wide Grip Chins 10 (Poorly)

Ab Attack

Sauna